Join us in Bali

We are heading to Bali in May, 2012 for the first ever "Camp Firebrand".
Join us for a week of fun and fitness. Only TWO spots left. More info!

Workout of the day

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Rest day

Technique practice: push jerk or split jerk.

Then catch-up or complete individual mobility work

Two AMRAPS

WOD 1

AMRAP in 8 minutes:

  • Handstand push-ups, 5
  • Toes-to-bar, 10
  • Burpees, 15

Rest for at least 5 minutes before WOD 2.

WOD 2

AMRAP in 8 minutes:

  • Run 200m
  • Max. ring dips

Score is number of ring dips completed

Deadlifts

Deadlift, 5 x 3.

3 rounds of:

  • Max. ring pull-ups
  • 25 hollow rocks

Two minutes rest between efforts.

Broad jumps and Brena

Broad jumps (for distance), 5 attempts.
Record best distance.

“Brena”

AMRAP in 12 minutes:

  • Run, 400m
  • Push-ups, max.

Score is the total number of push-ups completed.

Rest day

Technique practice: power clean or squat clean.

Then catch-up or complete individual mobility work.

Another 300

50 reps each, for time, of:

  • Wall ball shots, 9kg/7kg
  • Push-ups
  • Lunges
  • Ring dips
  • Squats
  • Pull-ups

Snatch this

Snatch 6×2

OR

“Isabel”

For time:

30 snatches, 65kg/40kg

 

NOTE: only experienced lifters will be allowed to attempt “Isabel”